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  6. Crab vs. Wild rice raw

Crab vs. Wild rice raw — In-Depth Nutrition Comparison

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How are crab and wild rice raw different?

  • Crab is higher in vitamin B12, selenium, and copper; however, wild rice raw is richer in manganese, magnesium, phosphorus, vitamin B3, and fiber.
  • Daily need coverage for vitamin B12 for crab is 139% higher.
  • Crab has a lower glycemic index (0) than wild rice raw (57).

Crustaceans, crab, blue, canned and Wild rice, raw are the varieties used in this article.

Infographic

Crab vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab
Crab
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +333.3%
Contains more CopperCopper +55.3%
Contains more SeleniumSelenium +1432.1%
Contains more MagnesiumMagnesium +391.7%
Contains more PotassiumPotassium +64.9%
Contains more IronIron +292%
Contains more ZincZinc +56.4%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1695.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Crab
Crab
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +124.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +131.1%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +181.7%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin B6Vitamin B6 +150.6%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +86.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.074mg

All nutrients comparison - raw data values

Nutrient Crab Wild rice raw DV% diff.
Vitamin B12 3.33µg 0µg 139%
Selenium 42.9µg 2.8µg 73%
Manganese 0.074mg 1.329mg 55%
Magnesium 36mg 177mg 34%
Cholesterol 97mg 0mg 32%
Copper 0.814mg 0.524mg 32%
Phosphorus 234mg 433mg 28%
Vitamin B3 2.747mg 6.733mg 25%
Carbs 0g 74.9g 25%
Fiber 0g 6.2g 25%
Sodium 563mg 7mg 24%
Zinc 3.81mg 5.96mg 20%
Vitamin B6 0.156mg 0.391mg 18%
Iron 0.5mg 1.96mg 18%
Calories 83kcal 357kcal 14%
Vitamin B2 0.093mg 0.262mg 13%
Folate 51µg 95µg 11%
Choline 80.9mg 35mg 8%
Vitamin B1 0.023mg 0.115mg 8%
Vitamin E 1.84mg 0.82mg 7%
Calcium 91mg 21mg 7%
Protein 17.88g 14.73g 6%
Potassium 259mg 427mg 5%
Vitamin C 3.3mg 0mg 4%
Polyunsaturated fat 0.258g 0.676g 3%
Vitamin B5 0.997mg 1.074mg 2%
Fats 0.74g 1.08g 1%
Vitamin K 0.3µg 1.9µg 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.014g N/A
Saturated fat 0.201g 0.156g 0%
Monounsaturated fat 0.129g 0.159g 0%
Tryptophan 0.226mg 0.179mg 0%
Threonine 0.727mg 0.469mg 0%
Isoleucine 0.776mg 0.618mg 0%
Leucine 1.307mg 1.018mg 0%
Lysine 1.386mg 0.629mg 0%
Methionine 0.452mg 0.438mg 0%
Phenylalanine 0.708mg 0.721mg 0%
Valine 0.806mg 0.858mg 0%
Histidine 0.393mg 0.384mg 0%
Omega-3 - EPA 0.101g 0g N/A
Omega-3 - DHA 0.067g 0g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab
Crab
3
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +21.4%
Contains more WaterWater +926.9%
Contains more FatsFats +45.9%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab
Crab
0
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -22.4%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +162%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.